Your Guide to a Gluten-Free Meal at Cava
For those managing a gluten-free diet, dining out can be a challenge. The good news is that Cava has a menu rich with naturally gluten-free ingredients, making it a popular and reliable choice. By understanding which items to select and how to communicate your needs to the staff, you can enjoy a satisfying Mediterranean-inspired meal with confidence.
The Build-Your-Own-Bowl Advantage
The customizable bowl and salad concept is the foundation of Cava's gluten-free friendliness. This format gives you complete control over your meal, allowing you to select each component individually and ensure it is safe. While nearly all ingredients are free of gluten, there are a few notable exceptions to avoid, which include the pita, falafel, and pita crisps.
- Start with a Safe Base: Choose from salad greens like romaine, arugula, or SuperGreens, or opt for a grain bowl with either saffron basmati rice or brown rice.
- Pile on the Dips and Spreads: All of Cava's delicious dips and spreads, including traditional hummus, roasted red pepper hummus, Crazy Feta, and tzatziki, are gluten-free.
- Add Your Protein: Braised beef, grilled chicken, and braised lamb are safe choices. Be aware that falafel and meatballs contain gluten and should be avoided.
- Top it with Toppings: The extensive list of toppings, such as pickled onions, kalamata olives, tomato and cucumber salad, and crumbles feta, are all gluten-free additions.
- Choose a Dressing: Most dressings, including Greek vinaigrette, lemon herb tahini, and green harissa, are safe to use.
Navigating Cross-Contamination with Celiac Disease
For individuals with celiac disease, minimizing cross-contamination is critical. While Cava is not a dedicated gluten-free facility, many locations have processes in place to help. It's essential to take personal responsibility and communicate clearly with the staff.
Here are some best practices when ordering with celiac disease:
- Communicate Clearly: Inform the team member taking your order that you have a gluten allergy and require a glove change. Using the term "allergy" can help them understand the seriousness of your request.
- Request Fresh Utensils: Ask them to use fresh utensils and to pull ingredients from fresh containers if possible. This is especially important for ingredients near gluten-containing items like falafel.
- Online Ordering: The Cava app and online ordering system may allow you to filter for allergens, which can help pre-screen your choices. Always double-check upon pickup.
- Check the Allergen Guide: Consult Cava's official allergen guide, available on their website, for the most up-to-date information on ingredients. While helpful, remember that restaurant practices can vary.
Cava vs. Competitors: A Gluten-Free Comparison
Cava is often compared to other fast-casual chains. This table helps illustrate how Cava's gluten-free offerings stack up.
| Feature | Cava | Chipotle | Sweetgreen |
|---|---|---|---|
| Core Concept | Mediterranean, customizable bowls | Mexican, burritos, bowls, tacos | Salads, warm bowls |
| Gluten-Free Bases | Rice, greens, greens + grains | Rice, greens | Greens, grains |
| Major GF Exceptions | Pita, falafel, meatballs | Flour tortillas, sofritas (contains soy/gluten) | Limited but requires caution for hot items |
| Staff Training | Often trained for glove changes and allergy requests | Often trained for glove changes and allergy requests | Generally knowledgeable, best to specify needs |
| Cross-Contamination | High potential due to shared line; requires communication | High potential due to shared line; requires communication | High potential due to shared line; requires communication |
A Final Note on Safety
While Cava is a highly praised option for gluten-free dining, it's not foolproof. The risk of cross-contamination always exists in a shared-kitchen environment. Always inform the staff of your allergy and confirm your order as it's prepared. Many diners with celiac disease have had positive experiences by taking these precautions. However, if you are highly sensitive, it's important to weigh the risks or consider contacting the restaurant directly before your visit.
Conclusion
Yes, there is gluten-free food at Cava, and the majority of its menu items are naturally free of gluten. The customizable bowl and salad format empowers diners to build meals with safe ingredients like greens, rice, most proteins, all dips, and most dressings. Key gluten-containing items to avoid are pita, falafel, and pita crisps. For those with celiac disease, proactive communication with the staff regarding cross-contamination precautions is essential for a safe and delicious dining experience. This makes Cava one of the most reliable fast-casual Mediterranean options for managing a gluten-free diet.
